A variety of organizations, such as the military, police forces and even businesses, administer physical fitness tests with a variety of names and acronyms. Sometimes a physical fitness test is abbreviated as a physical test (PT). High body fat around your waist can lower your score on a physical fitness test or even cause you to fail it. Quick weight-loss techniques may promise fast results, but they can compromise your health and the results of your physical fitness test. Instead, you'll need to burn fat, and starting several weeks or months prior to your test can increase your chances of success.
Reducing the number of calories you eat every day is a key step toward shedding weight along your waist. Dieting will also help amplify the effects of exercise by helping you burn more calories. Your doctor can help you figure out how many calories you need to maintain your current weight, and you should aim to eat fewer calories than this number. Try eating five to six smaller meals each day, and load up on healthy snacks, such as fruit and nuts. Cutting out alcohol and soda can help you quickly remove empty calories from your diet.
Reducing Water Weight
Shedding water weight can help you quickly eliminate excess bulk on your waist. While some manufacturers claim to offer natural supplements that reduce water retention, the Mayo Clinic cautions that these claims have not been scientifically validated. Instead, cut back on sodium, which can cause you to retain water, and drink plenty of water, which can help reduce water retention.
You might think that you need to do lots of waist and abdominal exercises, but the best way to burn fat is to do plenty of cardiovascular exercise. For maximum benefits, the U.S. Centers for Disease Control recommends 300 minutes of cardiovascular exercises -- such as swimming, jumping or cycling -- per week. You'll burn more calories with more intensity and longer routines. For an even greater boost, try increasing your daily activity level by walking to work or school, parking farther away from your destination and taking time to play sports you enjoy. Take frequent walking breaks when you sit for long periods of time.
Building muscle on your waist won't eliminate the fat, but muscle burns more fat than calories. Consequently, you may rev up your metabolism if you build muscle with exercises such as crunches, leg-hip raises and situps. It can take several months to see the calorie-burning effects of increasing your muscle mass, but even if you only have a few weeks to prepare, you'll be healthier with stronger muscles in your waist.
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